Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
20 Calorie SkiErg
Foam Roll (Lats/Lower Back)
then…
Snatch Grip Sotts Press x 10
Ring Rows x 15
Pushups x 20
PVC Passthrough x 25
Static Hang x :30 Seconds
Scorpion x 20
Plank Shoulder Taps x 20
Hang Snatch (Empty Bar) x 15
Snatch Grip Deadlift x 10
Weightlifting
Snatch (E2 x 6 (1.1.1))
Every 2 minutes for 12 minutes, complete 3 snatches (power OR squat)
*These are not Touch-N-Go…these are three single snatches.
**You should take 5-7 seconds between each single to reset your starting position every time.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 12 of:
12 Power Snatch (95/65)
18/14 Calorie Row
24 AbMat Situps
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